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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pereira661

In the 7 days ending Jun 30, 2007:

activity # timemileskm+m
  running3 2:20:37 17.34(8:07) 27.9(5:02)
  gym training1 1:10:45 1.68(42:10) 2.7(26:12)
  orienteering2 50:47 6.17(8:13) 9.94(5:07)
  Total6 4:22:09 25.19(10:24) 40.54(6:28)

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SuMoTuWeThFrSa

Saturday Jun 30, 2007 #

orienteering race 28:30 [4] 3.5 km (8:09 / km)
shoes: mizuno

accelerating runs for warming up

shenzhen hk cup
group event
zhongshan park, shenzhen

got to the car park outside the park together!!
the overall map standard is quite good^^
made a right decision for leaving immediately after punching in a wrong placed control

Thursday Jun 28, 2007 #

running warm up/down 32:30 [1] 5.2 km (6:15 / km)
shoes: mizuno

squad training
6 lane 8 warming up

1600m slow jog during sprints

2 lane 8 for warm down

running 11:27 [5] 3.2 km (3:35 / km)
shoes: mizuno

4 sets 800m sprint
245->252->254-->254

Wednesday Jun 27, 2007 #

running long 50:25 [1] 9.6 km (5:15 / km)
shoes: mizuno

jogging near home

~5' per km

Tuesday Jun 26, 2007 #

running tempo 22:00 [3] 4.9 km (4:29 / km)
shoes: mizuno

squad training

pacing pyramid
50,100,150,100,50 x 2

running warm up/down 23:00 [1] 4.5 km (5:07 / km)
shoes: mizuno

8 lane 8 for warming up

2 for cooling down

running 1:15 [5] 0.5 km (2:30 / km)

5x 100m dashes

~13'5-14'4

Monday Jun 25, 2007 #

gym training 1:10:45 [3] 2.7 km (26:12 / km)

6 lane 8 for warming up 11'45

rowing 3000m 14'00
cycling 20 min
another 25 min for machines

Sunday Jun 24, 2007 #

orienteering 22:17 [3] 4.0 mi (5:34 / mi)
shoes: mizuno

park ol at kln park in pairs,
shadowing 15 controls @ w/tim kwong

the course in 2.4k measured in straight line

quite weak in attacking the control

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